STRENGTH TODAY @4:00

**Reminder: Midmorning class goes from 9:00-10:00 on Friday**

WARM UP

“Annie”

50-40-30-20-10
Double Unders
Sit ups

STRENGTH/SKILL

OTM 10
3 Muscle Ups/3 Bar Muscle ups/3 Strict Pull Ups + 3 Ring Dips

WOD

Donny

21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee

Hero_Donny_th

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

5 responses »

  1. Joni says:

    I had one goal today. Beat Christy…didn’t even care that she didn’t RX..I know she has back issues…but I wanted SO badly to beat her…I looked at her time…then I got to work…when I got on my last set of 21’s I knew it was going to be push time. I looked at the clock when I started my burpees and I knew I had to go unbroken.. GROSS!!! Worst feeling ever…everything around me got fuzzy and dark (ok for all you badasses this is an accomplishment for me..don’t like going to the dark place..it hurts there!) and I did it..all 21..only to look up and THOUGHT I didn’t quite make it…HOWEVER…..if Christy ahd finished in 11:47 or 42 or whatever it was I thought she finished in and not 12:and change….I wouldn’t not have beat her….at 12:05 RX!!! There is hope for the old lady!! thanks Christy for always giving me someone to chase and having just a very few weaknesses that happen to be my strengths!

    • Joni says:

      PS…I noticed there were only like 5 times written on the board today…what the hell is wrong with you people???? Do you really not care where you finished everyday?

    • Christy says:

      Nice work Joni!!! You are badass…that wod was super hard I was dying. That was definitely a Joni wod you are so strong at deads. Way to kill it!

  2. MikeM says:

    RX Warm up – 7:59
    No rings for Strength/Skill – Just did AMRAP 10 3/3 pull ups and bar dips
    RX WOD – 17:02
    Killer workout today!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s